The Diabetes Food Pyramid: Starches

The message today: Eat more starches! It is healthiest for everyone to eat more whole grains, beans, and starchy vegetables such as peas, corn, potatoes and winter squash. Starches are good for you because they have very little fat, saturated fat, or cholesterol. They are packed with vitamins, minerals, and fiber. Yes, foods with carbohydrate -- starches, vegetables, fruits, and dairy products -- will raise your blood glucose more quickly than meats and fats, but they are the healthiest foods for you. Your doctor may need to adjust your medications when you eat more carbohydrates. You may need to increase your activity level or try spacing carbohydrates throughout the day.
On average Americans eat around 40-45% of our calories as carbohydrate. This is a moderate amount of carbohydrate, not high. Currently some controversy about carbohydrates is raging due to a few new diet books. These books encourage a low carbohydrate, high protein and moderate fat intake. These diets are not in synch with the American Diabetes Association nutrition recommendations, which are based on years of research and clinical experience. In addition, these trendy diets are hard to follow year after year.
A way to see how carbohydrates affect your blood glucose is to monitor your blood 1&1/2 to 2 hours after meals. Checking your blood glucose at this point tells you how high your blood glucose went from the carbohydrates you ate. For good diabetes control, keep your after-meal blood glucose levels at 180 or below.
Easy ways to eat more whole grains, beans and starchy vegetables:
• In a meatloaf or meatball recipe, substitute some grain, such as oatmeal, bulgur or brown rice, for some of the meat.
• Add noodles, peas, or beans to a vegetable soup.
• Prepare a hearty bean or pea soup. Eat some and divide the rest into individual portions; store the soup in the freezer for a quick meal.
• When you're cooking grains, make enough for extra servings. Then toss them on salads, into soups or casseroles, or reheat them as leftovers.
• Eat whole grain cold cereal as a snack and pack the small boxes for snacks on the run.
• Open a can of garbanzo beans (chickpeas) or kidney beans and add them to a salad, tomato sauce or a three bean salad.
• Treat yourself to great tasting whole grain bread with meals, for a snack or as the main course at breakfast.
• Add crunch to a salad or casserole with fat-free tortilla or potato chips.
• Have pretzels or light (in fat) popcorn for a snack.
• Buy breads with at least 2 to 3 grams of fiber and hot and cold cereals with at least 4 grams of fiber per serving